Avoidnaps after3 pmTake theTV out ofyour roomHave aglass ofwarm milkBed isforsleep!Do deepbreathingexercisesAvoidcaffieneKeep yourroomquietAvoidCigarettesTurnoff TVKeep yourroom darkDon't try togo to bedunless youfeel tiredKeep yourroom coolerintemperatureDo somelight exerciseearly in thedayCreatea sleepdiaryOnly useyour sleepdiary for 2weeksTry yoursleep diaryagain in 2monthsLightsnackat nightMeditatebeforebeedAvoidnicotineAvoid napslongerthan anhourSet adailyroutine20MinuteRuleNighttimeritual for the15 minutesbefore bedDo arelaxingstretchAvoidnaps after3 pmTake theTV out ofyour roomHave aglass ofwarm milkBed isforsleep!Do deepbreathingexercisesAvoidcaffieneKeep yourroomquietAvoidCigarettesTurnoff TVKeep yourroom darkDon't try togo to bedunless youfeel tiredKeep yourroom coolerintemperatureDo somelight exerciseearly in thedayCreatea sleepdiaryOnly useyour sleepdiary for 2weeksTry yoursleep diaryagain in 2monthsLightsnackat nightMeditatebeforebeedAvoidnicotineAvoid napslongerthan anhourSet adailyroutine20MinuteRuleNighttimeritual for the15 minutesbefore bedDo arelaxingstretch

Lets Go To - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.


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  1. Avoid naps after 3 pm
  2. Take the TV out of your room
  3. Have a glass of warm milk
  4. Bed is for sleep!
  5. Do deep breathing exercises
  6. Avoid caffiene
  7. Keep your room quiet
  8. Avoid Cigarettes
  9. Turn off TV
  10. Keep your room dark
  11. Don't try to go to bed unless you feel tired
  12. Keep your room cooler in temperature
  13. Do some light exercise early in the day
  14. Create a sleep diary
  15. Only use your sleep diary for 2 weeks
  16. Try your sleep diary again in 2 months
  17. Light snack at night
  18. Meditate before beed
  19. Avoid nicotine
  20. Avoid naps longer than an hour
  21. Set a daily routine
  22. 20 Minute Rule
  23. Nighttime ritual for the 15 minutes before bed
  24. Do a relaxing stretch